1. Carbohydrates make you fat (FALSE)
Carbohydrates are not only your main source of energy but your muscles also need them for muscle contraction. As long as you’re not sedentary and you’re burning calories you’re consuming, carbs are your friend. Try switching your carb intake to whole wheat bread, rice and pasta options, bananas, apples, healthy low sugar protein bars, spinach tortilla wraps etc.
Avoid carbs such as buns, dinner rolls, white rice and pasta noodles, and highly processed crackers and chips.
2. Less food is better when trying to lose weight (FALSE)
When expending more energy you need more energy. Food=energy. It’s commonly promoted that weight loss is a calorie deficient result. But for someone who is becoming more active and eating cleaner the weight loss will come from the shift in energy expenditure and unhealthy to healthy foods. So my advice is to eat more (because your body needs it) just eat clean!
3. Salads should not be eaten with dressing in order to lose weight (FALSE)
Eat your salad with dressing, my goodness. I get mine on the side and dip each bite instead of drowning my greens in ranch. Fun fact though, your body actually needs the fats in the dressing in order to properly absorb the nutrients in the vegetables you’re eating.
4. I shouldn’t eat breakfast before working out (FALSE)
If you workout in the morning what energy are you expending? In other words, the energy source you are using should be coming from food. If you skip breakfast and workout your body likely won’t have fuel to burn off. Resulting in lightheadedness or nausea.
5. I shouldn’t eat past 6 pm (FALSE)
I urge all my clients to eat when they are hungry. If you’re hungry at 8’clock at night, choose a healthy option, but don’t go to bed hungry. Sure you don’t need the energy to go to sleep for 6-7 hours, but if your stomach is churning then your body needs food. It’s always a good choice to drink a protein shake or eat something light before bed to help muscle growth and recovery while you’re sleeping. Avoid carbs this late at night.
6. Lifting weights will make me bulky and too muscular (FALSE)
Girls tell me this every day. No, lifting weights will make you more fit and allow your body to become more efficient at burning fat. I’m 5’6 and weigh 110 pounds, I lift weights and experience muscle growth, and unless I flex you can’t even tell. The women you’re scared of looking like with the beastly arms have chosen to look that way; they’re lifting extremely heavy weight, likely 5+ days a week and their diet is dedicated to muscle growth. Those are their goals and how they want to look. Trust me, you will not bulk up by picking up a weight.
7. I need to do all cardio in in order to burn fat (FALSE)
Lifting weights burns fat believe it or not. The best way to burn fat is to cross train. A combination of cardio and resistance training exercises is scientifically proven to aid in fat burning. When you work your muscles (resistance training) your body is breaking down and recovering those muscles all day long, burning more calories as it goes. Whereas, once you stop doing cardio you stop burning calories right away. Also, the more muscle you have the more calories your body burns!
8. If I do a ton of abs my abs are bound to show up (FALSE)
A couple things on this one: You need to do a variety of abs, you need to alternate days where you work your abs, and with any exercise you do your abs are always working. Doing the same abs every time you work out will allow your muscles to get use to those exercises, you need to mix it up to see growth. Working your abs every day will fatigue your muscles and not allow them to recovery properly, stunting their growth. Lastly, nearly every exercise works your core. Doing cardio and resistance training will allow you to burn the fat needed to uncover your abs, as well as build up the abdominal muscle.
9. Working out twice a day is going to make me fit faster (FALSE)
Your muscles need recovery time. If you’re going to work out twice a day, be strategic about it. Do cardio in the morning and resistance training in the evening. Also, make sure you’re eating enough to expend this much energy in a day. You won’t see progress any faster if you’re working already fatigued muscles from that day and if you’re not properly fueled.
10. My muscles are so sore from yesterday so I have to take the day off today (FALSE)
It’s actually better for your muscle recovery to be exercised while they are sore. If you’re really sore and sit on the couch all day, your muscles will fatigue more and you’ll feel stiff, making you more prone to injury. Doing light workouts on the sore extremity is perfectly okay the next day. Doing squats two days in a row, however, is not okay. It’s also efficient to work lower body one day and upper body the next day. Saying your legs are too sore to work out today because you did squats yesterday is not a valid excuse. You have an entire upper body that needs conditioning too!